NEW-trition Challenge WINNERS!!
WINNERS
Congratulations Jon (Wayland) and Rich (Acton) for winning this year’s NEW-trition Challenge!!
Jon lost 13.2 pounds (5.5% of his bodyweight) and 9.25 inches. Rich lost 16 pounds (7.2% of his bodyweight) and 5.6 inches. Both winners had consistently good daily points with only a couple “treats” during the 4 week challenge. Jon and Rich are feeling energized, their clothes fit better and their workouts are faster/heavier.
Other Members Who Kicked Butt!
Lori – lost 7.8 pounds and 7.8 inches!
Erin K – lost 9 pounds and 6.15 inches. She also cooked up a storm to help herself and husband Rich (our winner) achieve their success!
Pancho – lost 11 pounds and 5 inches and didn’t have 1 donut for 4 weeks!
Katie – lost 7.6 pounds and 5.25 inches
Heather C – lost 6 pounds and 7.8 inches
Libbi and Sarah L- had no treats, Perfect food scores, for 4 weeks!
Alex – lost 7.7 pounds
Michelle S – lost 5.75 pounds
WOD: Mon 02.18.2019 “Free bird”
NEWS
- THE OPEN: Starts this week!! All things Open are HERE
- No Teen Classes this week
WOD
2 Rounds
1 Mile Bike
35 Wall Balls (20/14)(10/9)
15 Ring Dips – band/bench
10 Deadlifts (315/205)
WOD Guidance & Goal: Try to complete the 1 mile bike around 3 minutes. Your legs and lungs have time to recover on the sit ups. Try to do wall balls in 1-2 sets (20/15), again your legs will get to rest on the next movement. Ring dips (scaled or not) can be attacked in either big sets or chipping away with smaller sets and short breaks. Both strategies are effective. For the deadlift choose a weight you can do 4-5 reps unbroken. Target 15 minutes.
Post Time to Comments.
ENDURANCE
6×3 min on, :45 rest
WOD: Sat 02.16.2019 “Push Pull”
WOD
5×3, across
5 Rounds
10 Overhead Squats (115/75)
10 Chest to Bar Pull Ups
WOD Guidance & Goal: Overheads Squats will be done at 85% of your 1 rep max overhead squat. For “Push Pull” overhead squats should be unbroken for at least the first round. Choose a pulling movement that you can do for at least 3 consecutive reps. Scaling options are chin over bar pull ups, banded pull ups or ring rows. Target 7-10 minutes
Post Time to Comments.
WOD: Fri 02.15.2019 “Call On Me”
NEWS
- THE OPEN – Starts Thursday, February 21st. HERE is everything you need to know about it and more!
WOD
“Call on Me”
5 Rounds:
400 Meter Run
15 Burpees
WOD Guidance & Goal: From the beginning, choose a pace you can maintain for 13-15 minutes. Run 400’s slightly faster then your 5k PR pace and push the pace on your burpee or use them to recover with a slower cycle time. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
today’s wod!
WOD: Thu 02.14.2019 “Solita”
NEWS
- THE OPEN – Starts Thursday, February 21st. HERE is everything you need to know about it and more!
WOD
“Solita”
200 Double Unders
100 Sit Ups
50 Hang Power Cleans (135/95)
25 Handstand Push Ups
WOD Guidance & Goal: Chipper time! Double unders will take 2-4 minutes, sit ups 3-4 minutes, hang power cleans 2-3 minutes and handstand push ups 1-2 minutes. Break double unders and sit ups into big sets. For hang power cleans and handstand push ups, break reps into sets of 7-10 and 3-5. Target 12 Minutes.
Post Time to Comments.
WOD: Wed 02.13.2019 Back Squat + Row
NEWS
- THE OPEN – Starts Thursday, February 21st. HERE is everything you need to know about it and more!
WOD
3×10, across
3 x 500 Meters
Rest 2 Minutes Between Sets
WOD Guidance & Goal: Coaches will help you build to 75% of your 1 rep max back squat. You’ll do 75% for all 3 sets of 10 reps. The row is ALL OUT! You’ll have plenty of time to recover. Get after it!
Post Weight and Times to Comments.
ENDURANCE
Cover as much distance as possible
5 min, 2.5 rest
4 min, 2 rest
3 min, 1.5 rest
2 min, 1 rest
1 min
DONE
WOD: Tue 02.12.2019 “Open 16.3”
NEWS
- WEATHER ALERT: Stay tuned to this page for any changes in our schedule due to the pending storm. We will post any changes to the schedule a minimum of 45 minutes before a given class.
- THE OPEN – Starts Thursday Feb 21st. HERE is everything you need to know about the next 5 weeks!
WOD
3 Bar Muscle Ups
Snatch Pull + Hang Power Snatch + Power Snatch
3 sets
WOD Guidance & Goal: Choose a weight for the snatches you can do unbroken every round. The weight should feel very light. For bar muscle ups, fast singles or do as many sets as possible unbroken. Scaling options for bar muscle ups will be banded muscle ups, chest/chin to bar pull ups or ring rows. Target 5 Rounds. For the snatch complex, build with every set. Start at a moderate weight (70% 1 rep max power snatch).
Post Reps to Comments. Compare scores HERE.
WOD: Mon 02.11.2019 “Ring Ring”
WOD
“RING RING”
3 Rounds:
100 Meter Kettlebell Farmer’s Carry (70/53)
30 Dumbbell Step Ups (24/20)(50/35)
15 Dumbbell Push Press (50/35)
WOD Guidance & Goal: Get moving on the farmer’s carry, so choose a weight you can do 100m unbroken in round 1. Break up the step-ups into 2 or 3 sets. Short rests! Push presses should be fast… big sets early! Hold on in that last round.
